Poach Chicken, Fish In A Hurry Just For The Health Of It

March 18, 1987|By June Roth

If time is short and you want to cook a healthful meal, think of the poaching technique that allows you to cook in a few minutes while preserving the nutrients in the food. Poaching is particularly helpful for those who have digestive problems, as it helps to keep connective tissue in meat and fish easily digestible.

For example, if you have a piece of fish, such as a fillet of flounder or a salmon steak, instead of broiling or baking it, put it into a large frying pan and poach it in 4 to 6 minutes. Place the fish in the frying pan, pour water around it, add some vinegar or lemon juice to help the fish flesh hold together, add a bit of dill weed for subtle flavoring, cover and simmer over low heat. Check to determine whether you might have to add a bit more water or whether the fish is cooked through. When it is, lift the fish out of the liquid with a large spatula and serve immediately.

You can use the same poaching technique for boneless chicken breasts whenever you need some cooked white meat for chicken salad or for a casserole. Cover and simmer over low heat for 10 to 15 minutes, or until chicken is cooked through. The remaining liquid will be like a broth and may be served as such.

Whenever you decide to poach a piece of fish or chicken, remember that you have to cover the frying pan and that you have to cook it over low heat to prevent toughening of the fibers. You may add slivers of sliced carrot, onion, or celery to the pot, if desired. When poaching shrimp, add a bay leaf and a couple of peppercorns for extra flavor.

Here are some other poaching recipes for you to try the next time you are in a hurry but still want to eat smart.

POACHED CHICKEN AND MUSHROOMS

4boned and skinned chicken breast halves

1cup water

1teaspoon lemon juice

1sprig fresh dill weed

1/2pound sliced fresh mushrooms

2carrots, scraped, thinly sliced

1onion, sliced

Arrange chicken breasts in a large skillet. Pour water around chicken. Add lemon juice, dill weed, mushrooms, carrots and onion. Cover and simmer gently for 15 to 20 minutes, or until chicken is cooked through. Makes 4 servings of 200 calories each.

POACHED SALMON

2thin center slices fresh salmon, with bones

1cup water

1tablespoon vinegar

1onion, thinly sliced

2whole cloves

1sprig fresh dill weed

1bay leaf

2peppercorns

4thin slices lemon

Place salmon steaks in a large skillet. Pour water around salmon. Add vinegar, onion, cloves, dill weed, bay leaf and peppercorns. Bring to a boil, then reduce heat, cover and simmer 10 to 15 minutes, or until salmon is cooked through. Remove from water and serve hot or chilled. Remove skin and bones before serving. Garnish each piece with a slice of lemon. Makes 4 servings of 190 calories each.

POACHED FIGS

1pound dried figs

1/2cups water

1tablespoon slivered lemon peel

1tablespoon lemon juice

1tablespoon honey

(teaspoon cinnamon

Soak figs in water in a saucepan for several hours. Then add lemon peel, lemon juice, honey and cinnamon. Cover and simmer over low heat for 30 minutes. Cool and refrigerate until chilled. Makes 6 servings of 70 calories each.